CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Reps)
EMOM x 15 /
min 1 – burpees
min 2 – jump lunges
min 3 – planking shoulder taps
min 4 – sit ups
BARBELL
Deadlift (5×1 @ 80%)
CNS Warm-up
30 Pulls on Rower, damper on 10
20 Heavy KB Deads
10 GHD Hip Extensions
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 Rounds /
50 Cal Row
50 Air Squats
50 Sit ups
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
6 Clean & Jerks, 135/95 | 115/75
9 Cals Bike
12 WBS
KIKR
KIKR: Metcon (No Measure)
10 x Sprint 50 yards
-walk back to recover